The triceps region is an area of concern for a lot of individuals. A common occurrence in our clinic is when a client or patient says, “How do I get rid of this?” while pointing to the underside of their arm as they shake it back and forth.
A quick google search of “best tricep exercises” will likely yield a plethora of videos and images depicting triceps dips. What is the big deal with tricep dips? Is it a good exercise to tone your arms? Is it a safe exercise? Let’s dive into it!
The triceps muscle consists of three heads (get it…TRIcep) and runs from the shoulder blade and humerus down to the elbow. The main function of the tricep is to extend, or straighten the elbow. A secondary action of the triceps is to extend the shoulder (reach behind).
Triceps Dips:
- PROS:
- A multi-joint movement, meaning you are moving the shoulder AND the elbow working the tricep muscle in its entirety
- A body weight exercise, meaning you won’t need gym equipment to perform
- CONS
- Tricep dips place a significant amount of stress on the anterior (front) of the shoulder resulting in injuries such as biceps tendonitis, rotator cuff tears and shoulder impingement.
- Being a body weight exercise…yes, this was also a pro. Being a body weight movement means that it is harder to scale based on your strength.
Although tricep dips CAN be a good exercise for some people, we typically recommend that patients and clients view this as a more ADVANCED exercise. Triceps dips require a significant amount of shoulder strength, stability and mobility in order to be done safely.
Like they say, you have to learn to walk before you can run! Here are some great, LOW RISK exercises to sculpt those triceps.
These exercises can be performed separately (3 sets of 10-12 reps) OR in a circuit (FEEL THE BURN).
Exercise #1 Close Grip Push Up
- The slower the better! Try to keep those elbows pointing towards your feet rather than out to the side. Try doing this exercise from your knees and then progress to a full push up
Exercise #2 Skull Crusher
- The name may sound scary but this is a very effective exercise to target your triceps muscle. A few key points on form:
- Keep elbows in rather than letting them flare out to the side
- Keep your upper arm (humerus) perpendicular to the floor throughout the movement
Exercise #3 Bent Over Tricep Kickbacks
- The slower the better! Try to keep those elbows pointing towards your feet rather than out to the side. Try doing this exercise from your knees and then progress to a full push up
Exercise #4 Modified Tricep Dip
- If you really want to get those dips in, try the modified tricep dip first! All you need is a chair to perform this safe option.
- Keep your trunk upright throughout the movement
- Only lower your butt slightly and then push yourself up and straighten your arms (give a good 2-3 sec hold at the top to really lock in your triceps)